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Sleep

Sleep disorders

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Some of us don´t give sleep the importance it deserve, we have a lot of things to do and we love doing them that we don´t want to go to sleep, we´re so inspired and motivated by our work that someone needs to stop us, others don´t sleep enough because they need to finish their work even when they hate what they do and there are some others that can get 8 hours of sleep every night, they go to bed early but can´t fall asleep.

If you are in the last group you may have a sleep disorder and it´s the reason why you can´t fall asleep or you wake up at night, here are some of the most common sleep disorders:

1.- Insomnia.- When we have trouble to fall asleep or we wake up frequently during the night and when we wake up we don´t feel rested we feel like we didn´t get enough sleep, this can be caused by stress, jet lag, illness.

2.- Sleep apnea.- Here the regular pattern of breathing while we are sleep gets interrupted for short periods of time because the airway gets blocked.

3.- Nightmares.- This one is when our dreams are scary and we get frightened and fearful so we wake up, if this happens every once in a while is normal but when it´s constant it can be caused by stress, anxiety or worries.

4.- Shift work.- Working at night goes against the internal clock of the body and it´s harder to stay alert and productive during work time and we may have trouble to get 7 – 8 hours of sleep during day. Blocking all light and noises during our sleep time is key to help us get as much sleep as we can. Some people doing shift work like to spend some time of the day doing stuff they like or need to do and many of them don´t get enough sleep so for them is really important to get the recommended 7 to 8 hours.

5.- Restless legs syndrome.- If we feel the urge to move our legs at night while we are sleeping we may suffer from RLS, one of the causes is low levels of iron but there can be more.

We all suffer from sleep disorders from time to time, if we´re dealing with a very stressful situation, if we´ve been traveling a lot, if we are worried, it´s normal to have some nights of poor sleep every once in a while but when this is consistent then we need to do something.

There are different treatments for sleep disorders, some of them will be more beneficial than others and as with any other treatment you will get results fast, at least the symptoms will lower but almost all sleep disorders can be improved by making some changes to our lifestyle that start with making better choices, being more active during the day, especially in the morning, reducing stress and following a healthy nutrition program will improve the quality of sleep.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

How to keep a fat loss nutrition program simple

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How many times have you tried to lose weight? was it easy or hard to follow the diet?

We all know that nutrition plays an important role on fat loss, getting in shape and health in general but it doesn´t need to be hard, actually if it´s hard we won´t follow it for as long as we need and what we really need to do is develop new habits, if we´re overweight and want to lose fat then chances are that we have unhealthy habits so we need to develop new ones that make it easy for us to lose fat and get in shape and also that enjoyable and once we get to our desired weight or physique we need be able to maintain our results or keep improving in and easy and enjoyable way.

It doesn´t matter which is our current goal our nutrition program doesn´t need to change a lot, the biggest change is in adjusting calories in this case for fat loss we eat a little less, this is the way to make is simple:

1. Eliminate unhealthy foods. We all know that sweets, candies, cookies, cakes, cereal box, etc; all junk, processed, refined and fast food is unhealthy they have a lot of refined sugar and chemicals that our body doesn´t need, they lack nutrients and they only add calories to our diet.

2. Focus on eating whole, fresh foods.- When we eat whole, fresh foods we eat less and give nutrients to our body, foods like eggs, beef, pork, poultry, fish, vegetables, oats, quinoa, brown rice, corn tortilla, fruits, nuts, seeds, olives, avocado, olive oil they are all full of nutrients and lower in calories.

3. Eat less.- We need to eat less if we want to lose fat, we can create the reduction of calories from carbohydrates by eating less rice, corn tortillas, oats, brown rice.

As you see this information is something I´ve been talking about a lot, we need to develop healthy habits, the more whole and fresh foods we consume and the less process foods the best results we get and it´s not only about how we look, we´ll also feel great. This doesn´t mean that we won´t eat donuts, cakes or any of our favorite meal or snack we can still eat them every once in a while some of us can have one of them once a week others maybe once every two weeks, it all depends of how our body responds to be able to maintain an amazing physique. For fat loss it may be better to have a cheat meal once every 2 weeks to get better results, some of us are not able to handle a cheat meal every week specially when we´re beginning a fat loss program, with time we will be able to have a cheat meal and enjoy our favorite dish, dessert or snack once a week or even more. In the case of snacks and desserts it´s better to find healthy options, the best option is to cook your own cakes, cookies, etc following recipes that use whole ingredients so that you avoid all extra ingredients that are unhealthy, if you can´t cook there are some healthy options for so many snacks that are great options.

We don´t need to complicate things if we stick with the basics and develop good habits then it´s simple and it becomes effortless and enjoyable, processed and fast foods are not good for us so there´s no reason to consume them, we need to give nutrients to our body which come from whole, fresh, healthy foods when we focus on those there´s no reason to make being changes, just a small adjustment on the amount we eat is all we need.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life. Pam

Stress

Food and stress

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We all have felt stress, we can feel it in our body literally from our shoulders, back, head to our stomach, stress can come from outside sources but it can also be increased in the inside. Have you ever stopped for a minute and think about how everything we eat impacts our body?

Everything we eat affect our body, from the inside out, how we look, how we feel, our energy levels, our ability to concentrate.

Our relationship with food has changed throughout the years, nowadays many of us use it as a comfort food we´ve found it to be great coping mechanism to deal with outside stress and pressure but we´re not considering that those unhealthy decisions are causing more problems. When we´re stressed out we´ll look for foods that makes us feel better and typically highly processed foods get this done, they makes us feel better by giving us a rush of feel good chemicals and then the crash comes, we want more of those foods and we end up in a negative cycle that keep us feeling stressed and can even lead to depression.

Every time we eat highly processed foods our body doesn´t know what to do with them, it is not design to digest process foods that lack nutrition and one of its responses is inflammation as a way to protect us from something harmful or toxic and our body sees those unhealthy foods as something that can be harmful for us.

Inflammation is a response of stress and even when we can experience inflammation for short periods of time nowadays we´re dealing with it for long periods of time which is chronic inflammation and chronic inflammation is related to many health problems like insulin resistance, obesity and others.

We all have suffer from digestive problems like bloating, stomach pain, cramps, heartburn and it can go to something worse like leaky gut the problem in most cases is an unhealthy diet. Most of us eat too much highly processed food every single day which doesn´t give our body the nutrients it need to function properly and they can cause more problem by putting our body in a defensive and protective mechanism.

Everything we put in our body will have an impact in our body, we all know that highly processed foods are bad for us the problem is that it´s not easy to eliminate them from our diet but we need to find ways to reduce them and even avoid them as much as possible, there are foods that will make us look and feel great and there are some foods that will make us feel bad; even whole fresh foods. Some foods can make us feel bloated or we may have stomach pain like cauliflower , some foods can cause acne like dairy in some people of peanuts.

If we want our body to respond and perform at peak we need to make sure that we´re giving it the nutrients it needs and the ones that it can use more efficiently, we need to listen to it and make it as simple as possible. We get enough stress from outside sources so we need to make sure that we don´t increase stress with what we eat.

For your next meal make a good choice, go for something cooked with fresh ingredients and see how you feel.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life. Pam

Training

What happens when we stop exercising

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Have you wanted to lose weight, you start a weight loss program and some months after you achieve you desired weight so you stop following? what happened after a couple of months?

The moment we stop exercising we lose muscle, we gain fat and we get out of shape and this negative impact can be seen in just a couple weeks.

Maintaining muscle is critical for health and when we workout with resistance training we gain muscle, the type of muscle we gain varies depending of the type of hypertrophy we worked on. When we stop doing resistance training we lose muscle tissue and strength, the muscle cells get smaller and the fat cells get bigger this is why we feel weaker if we want to lift something heavy and we start gaining weight, the more time we go without exercising the more muscle we lose and the more fat we gain.

It takes time to get in shape, to gain muscle and lose fat but if we stop working out it just take a couple of months to start losing all those gains and fitness that we worked so hard to achieve.

Exercise helps our heart to pump blood to our  entire body, it improves the flow of oxygen through our body too, it helps with adequate use and absorption of nutrients, improves strength, coordination, balance; we won´t get all the benefits from both cardio and resistance training which will impact negatively our body and health. We´ll feel tired faster, low in energy, it will takes us more time to do any physical activity, we lose endurance, bone density decreases and lack of exercise also affects our brain, mood and quality of sleep. Exercise has a lot of benefits that get lost the moment we stop working out, it not only leads to obesity but also depression, high blood pressure, lose confidence in ourselves.

This is one of the reasons why we recommend to do some type of physical activity every day, we get benefits right after we finish our workout and we also get a lot more benefits in the long run, for some of us who don´t like to exercise we need to make it a happen and sometimes with just a couple of days of not doing it we can start creating a bad habit of not working out that will lead to skip it for long periods of time and then it will a lot of effort to develop this habit.

The best option is to do some days resistance training, other days cardio and take one day of if you want to or use if for active recovery which means that you may not have a workout but you can go for a walk in the park which is great because you get sunlight exposure or practice a sport you like, you can also go to a mall and walk there for 30 minutes (do not buy ice cream or any other unhealthy snacks, leave those for cheat meals and special occasions) the goal is to get some type of physical activity every day.

 If for some reason you can´t workout because of an injury, travel or vacation try to get back to the gym as fast as possible always making sure that you´re injury free and you´re allowed to start working out again.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Benefits of a sleep schedule

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What I see in most people, at least the ones close to me is that they have a sleep schedule from Monday to Friday which are work days and on Saturday and Sunday they forget about it. From Monday to Friday their sleeping schedule is based on school or job and for Saturday and Sunday it´s based on parties or Netflix.

Having a sleeping schedule that we stick to every day, including weekends has a lot of benefits for our body and the most important is that our body gets used to going to sleep at the same time and waking up at the same which balance the internal clock of our body called circadian rhythm, the benefits of this are:

1.- It´s easier to fall asleep.- When our body gets adapted to our sleeping schedule it´s easier to fall asleep every night.

2.- Waking up without an alarm.- Once our body is adapted to waking up at the same hour is easier to wake up every morning and we will do it without an alarm clock, we´ll be waking up roughly at the same time.

3.- Consistent good quality sleep.- It´s easier to get good quality sleep every night since our body knows it´s time to rest and recover.

4.- Performance throughout the day improves.- Since we´re getting enough good quality sleep our body is able to recover and heal so our performance stays at peak.

5.- Stay lean.- When the internal clock of the body and all systems and functions are in balance working efficiently it´s easier to lose weight and stay lean.

This are just some of the benefits of having a sleep schedule, now that we know the benefits we need to make the commitment to make some changes to our routine, having a 9 to 5 job can make it more difficult so we´ll need to make our sleeping schedule based on our working days, the goal is to go to sleep at the same time every day and wake up at the same time every day, also Saturday and Sunday or our rest day.

The first couple days are hard but we need to give time to our body to adapt to the routine, what we can do is try to mimic natural sunlight, when the sun goes down turn off the computer, tv, laptop, ipad, cell phone or if we can´t turn them off use blue light blockers. At least try to turn them off 30 minutes before going to bed so that our body starts to produce melatonin.

For waking up we´ll need to set an alarm clock specially the first weeks, then when our body gets used to the routine and schedule we will wake up almost at the same time every day but if you need to arrive on time to your job or school I recommend setting the alarm clock so that you don´t arrive late.

Some of us may have intense job schedules and we only get around 5 hours of sleep per night from Monday to Friday, in this case using Saturday and Sunday to sleep more and recover from the week is a great option but if we are able to get 7 hours of sleep every night even on week days it´s more beneficial to have a sleep shcedule.

Living a healthy lifestyle is based on habits and routines, the first days when we start making different choices is difficult and feels so uncomfortable, just stick with those new choices until our body adapts to those new routines and become habits, after that we´ll see that it´s actually simple and effortless to live a better life and we have so much freedom while staying lean and feeling great.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Why is it so hard to avoid unhealthy foods

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Have you tried to eliminate sugar and processed foods from your diet? Was it easy or hard?

It´s hard to stop eating junk food and sometimes it seems that those cravings for sweets, junk and fast food won´t go away. All those foods high in sugars, trans fats and chemicals have the same effect on our body as brain and alcohol does, they turn on the pleasure respond on our brain making us addicted to them and create a habit which is why sometimes we find ourselves eating them without making a conscious decision and with this foods our cravings will continue over and over.

What would you think if I tell you that our will power may not be strong enough because of the effects this foods have on our brain? This is why I said in later posts that if we´re dealing with obesity or overweight it´s not our fault but we are in control and we can make the choice right now of changing our life, this is also why it won´t be easy.

The more we eat this foods the more we´ll crave them, some years ago kids were not allowed to eat unhealthy foods unless they had finished their meal and the amount of unhealthy food we were allowed to eat per day was small. Children nowadays eat a lot of sweets, junk and processed foods, the amount of sugar and fats they´re consuming is terribly high and people is now considering ADHD, hyperactivity as diseases controlling them with drugs and most of the time this reactions are caused by foods, by high amounts of sugar.

There are so many people arguing about which diet is better, is it better high carbohydrate? high protein? high fat? it´s better vegetarian or vegan? this makes no sense to me when as far as I can see the biggest problem is in junk, highly processed and fast food. If we are not able to avoid all this foods there´s no reason to try different diets, first focus on avoiding unhealthy foods, once we do that then we can start adjusting our nutrition program to make it better for us, if we need to reduce carbohydrates we can do it, if we need more protein increase it, if we need more fat increase it but always considering our health as a priority.

Yes fat loss is simple and yes it´s simple to sustain those results if we develop the habits we need which is the difficult part. Our brain has been programmed to keep consuming those unhealthy foods, that give our brain that sense of pleasure and make us feel good and relax when we eat them. This short term positive effect on our brain which is a long term harmful habit creates a battle we need to fight when we want to lose weight.

This is the reason why developing the right mindset is key to achieving results and not giving up half the way, this is why we need to take enough time to develop the habits that are going to make almost effortless for us to sustain our results.

When we start changing our food choices to develop healthy habits we will have cravings, we will have the sensation or the “necessity” to have those foods, we need to avoid them as much as we can, I know it´s hard but don´t let your mind trick you thinking that you really need those foods and end eating them.

With time our body will adapt, when we start giving nutrients to our body it will also send us signals telling us it´s enough, we´ll feel full and satisfied. At this point where we´ve changed our nutrition program and now it´s based on fresh healthy foods it´s almost impossible to keep eating that much food so we won´t overeat.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

Does talking about our goals create stress?

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Have you ever shared your goals with a friend or family member? what was your experience? did they support you or did they told you you´re crazy and you won´t make it?

From what I´ve seen the response to the questions above will vary according to how ambitious your goals are, the more ambitious you are and the bigger your goals it´s more possible that people will tell you that you will fail, if your goals are small it´s more likely that people will support you.

The problem is that when we´re working on a big goal there will be times where we doubt ourselves, we may think that maybe those people we´re right and we are not capable of achieving those big goals, this moments when we doubt ourselves we need someone who believes in us, that help us increase our confidence to get back to work and continue our journey towards our goal, the problem is when we share our goal with someone who doesn´t support us they can even want to see us fail and prove us that they were right and we were wrong. If we see them often they will ask about how we´re doing and if we had achieved that amazing goal and if we respond negatively they laugh.

Most of us are really worried about what people think and say about us and when someone says to us the famous phrase “I told you won´t make it, I told you we are not good enough, I told you you were crazy” the impact of this phrases in our brain can be lethal in a way that we can give up especially if they come from someone we trust and we felt comfortable enough to share our goal. If we want to continue pursuing our goal we may go through stress caused by the anxiety and fear that comes from setting a big goal, plus the moments when we fail and the negative comments from people we trusted.

Whit this most of us may give up feeling like failure, like not being good enough and not deserving better stuff and we can end living short to our potential, not living the way we want to live and stay in a comfort zone, we prefer to stay stuck because now we belief that we´re not good enough, that we´re not capable.

If we are strong enough mentally to keep going even after people laughed at us and the negative comments it we can work a lot harder to prove them wrong and we want to do it as fast as possible, this creates urgency and gives us total concentration on our goal and we take massive action but most of us don´t have this type of mindset and it takes time and effort to develop it but once we get it we will achieve big goals.

Another way sharing our goals can increase stress is because most of the times we share them with people we feel more comfortable and we know they´re going to support us but some of them have big expectations from us and they set the bar really high so we want to exceed those expectations so we can get anxious of not delivering, of not even meeting those expectations and that constant worry of not being good enough, of wanting to exceed expectations creates anxiety and if we´re not aware it can lead to stress.

It´s not about what people expects of us, it´s about doing our best and giving our all in everything we do, we do not need to work trying to impress someone, we do not need to focus on perfection we need to focus on progress, on learning and improving and focus on excellence, what´s the best work we can do with our abilities and skills today and how can we make it better than yesterday.

If we spend time thinking and worrying or what others say and think of us, on impressing others or trying to exceed expectations we will get anxious and stressed, we need to focus on exceeding our own expectations and impressing ourselves.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

The problem with refined sugars

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Different diets come out and become viral, some guys try them while other critique them claiming they´re unhealthy, but millions of people consume high amounts of sugar per day and it seems to be the least of the matter.

Obesity and overweight is increasing and with that diseases like diabetes are raising too. I believe the cause of this problems is our lifestyle and one of them is the amount of unhealthy food we eat which has a lot of sugar. Sugar is everywhere even when it´s not listed as sugar in the ingredients, we´ll find it under names like dextrose or sucrose. Other ingredients like high fructose corn syrup is also harmful and is in so many products. The amount of sugar contained in foods is so high and I´m not only talking about sweets or junk food, even in energetic drinks, cereals or healthy bars.

When we eat foods high in sugar and trans fats we´ll want to continue eating more of them because they are empty calories, there are no nutrients and there´s no way to stop our brain of thinking or sending signals that we are hungry until we give it the nutrients it needs.

This is what happens when we eat sugar, insulin is the hormone that regulates sugar by getting glucose out of the bloodstream to the cells, when we consume sugar the glucose in the bloodstream goes up and insulin goes up to regulate it and bring it down, over time our body gets tired and don´t know exactly what to do and the result is low blood sugar, this is the first step to diabetes, many people are on this level and don´t know it, our body sends  signals like cravings specially for sweets, everything we eat has an effect on our health and mood.

The spike on highly processed foods with hidden sugar is creating an obesity epidemic in many countries, around 30% to 40% of kids in some countries are overweight or have obesity and diabetes as they grow older the risk increases, diseases get worse in some cases causing death in some of them. The amounts of sugar consumed per day goes between 25 to 30 teaspoons a day sometimes even 35 teaspoons, that´s a lot considering that our bodies don´t need it.

I believe we can prevent some diseases and lower obesity and overweight by changing our lifestyle and developing healthy habits, just by changing our nutrition the benefits are amazing, it´s not about reducing calories, it´s about what we eat and the impact it has on our body and health.

As I´ve said before, this high amounts of sugar in our diets with the high amounts of unhealthy fats plus the chemicals or ingredients added to those foods are the cause of many diseases and create a vicious cycle that is so hard to stop.

The goal is to avoid as much as possible all unhealthy food, avoid sweets, junk, processed, refined and fast food and stick with real, whole fresh food, just by doing this the results in how we feel and how we look will be amazing.

There´s no reason to try to follow a very restrictive diet like low carbohydrate, ketogenic or any other if we still eat junk or fast food, once we eliminate or avoid this foods then we can start adjusting our nutrition program to make it better for each of us.

If we want to live healthier and happier and help all the people around us we need to change our nutrition program and eat healthy foods, this is the first step, reducing sugar is a most, sugar is the cause of many diseases now a days, but it´s hard to do it. We´ve been consuming sugar for almost all our life so when we start to eliminate it from our diet our mind will trick us making us think that we need it, it´s like giving up any other addiction.

Even if we´re not following any famous diet like ketogenic or high protein, vegetarian, etc; when we eliminate or avoid as much as possible sweets, junk, processed and fast food from our nutrition we´ll start living healthier, the results will come. There are some healthy carbohydrates we can eat which I´ll explain in other post, but for now, and to keep things simple we just need to know and understand that processed sugar is bad so we need to eliminate it from our nutrition program for our health and fitness goals, the best way to do it is by avoiding sweets, junk, processed and fast foods.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goalsNutrition

Why is it so hard to avoid unhealthy foods?

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When we try to lose fat and go start a diet we find it so difficult to avoid all unhealthy foods, those sweets, cookies, cakes, muffins almost all processed and fast food but have you asked why it´s so hard to avoid them?

We all know that this foods are unhealthy but some of us haven´t stop and think about the negative impact hey have on our life and health, we know that this foods lead to obesity, diabetes and inflammatory diseases and they also affect our mood, they can make us feel depressed or anxious.

The reason why it´s so hard to avoid this foods is because they are full of sugar, unhealthy fats and chemicals to make them taste delicious, companies spend too much money in making their products so palatable, addictive and creating amazing marketing campaigns.

Companies want to sell Companies want to sell so they create amazing campaigns to make you think that you are buying healthier products when it´s not that truth and they keep making packages and portions bigger. The chemicals on those processed foods turn on the reward center on your brain so every time you them you feel good and you get addicted to that feeling, every time you feel down, depressed, stressed or angry you grab some unhealthy foods to make you feel better and if we add to this that some chemicals added to them are used to enhance flavors, make food taste better and also creates addiction it´s harder to avoid them. Research shows that this foods create addiction the same way alcohol and cigarettes do.

We also need to know that processed foods are high in calories, high in sugars, unhealthy fats and chemicals as we mentioned before but they lack nutrients and our body needs nutrients to function properly and keep us healthy, if we don´t give our body the nutrients it needs it will keep sending signals that we´re hungry and if we add to this the cycle that unhealthy foods create by triggering certain neurotransmitters in our brain we will over eat but those extra foods will be unhealthy foods and the cycle continues, the more we eat junk, processed and fast foods the more we crave them.

To avoid unhealthy foods we need to break the negative cycle, is like breaking an addiction, it will be hard and it will take time and effort. We´re so use to eating unhealthy foods that we need to be aware and make conscious decisions.

We are surrounded by unhealthy foods and bombarded with marketing to buy those foods which make our effort of avoiding them harder, one of the best strategies is to remove all this unhealthy foods from our home and office and always have healthy options even for snacks like nuts, seeds.

When we decide and commit to change our nutrition and avoid unhealthy foods we need to accept that it´s going to be though, it´s going to take time and in some occasions we´re going to make the wrong decision, when this happen we just get conscious about it and change the unhealthy option we choose for something better and move on.

If we blame ourselves every time we make a wrong decision we make everything harder, it´s not a big deal if we are aware of it and move on. We can ask ourselves why we made that bad choice, was it the only option we had available? were we on a hurry and that was the best choice for the moment? do we were really hungry or only have cravings? do we felt anxious or depressed and use it as comfort food? Asking this questions and getting to the root of why we´re making certain choices help us to get prepared for the next time it occurs.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

How to improve body composition

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We´ve talked so many times about why our ultimate goal is to improve body composition which means losing body fat and gaining muscle mass to get a lean and toned physique that goes according to our gender, height, etc.

There are 2 ways we can achieve this goal, one is to focus on one goal first, if we are overweight or obese we lose fat first and then we gain muscle, if we are skinny we gain muscle first and then lose some fat. The second option is to work on both goals at the same time which is harder to do and take more time, this option is better for someone who has some fat to lose but not a lot and who needs to gain muscle, someone who’s current physique is between skinny and overweight.

Most of us want to see some results as fast as possible otherwise we lose motivation and try something else which is actually the biggest mistake but considering this the best option is to focus on one goal at a time, first lose fat and then gain muscle or first gain muscle and then lose fat, the only reason for this is to get results faster. Most of us use the scale to see our progress and even when it´s not the best option we continue paying a lot of attention to what it says. When w e focus on one goal at a time we will see results in a couple weeks and if we follow the right program those results show in the scale, the mirror and clothes.

Some people on the industry say that it´s impossible to lose fat and gain muscle at the same time, from what I´ve seen it´s not impossible, for someone new to the gym it´s simple and for someone who has been training for a long time it is harder but that doesn´t mean it´s impossible. If we follow the right workout and nutrition program we will get results but it takes a lot more time.

Creating a good program that helps us improve body composition requires to consider the most effective techniques for muscle growth and fat loss and use them in a way to complement each other.

As we know for fat loss we need to be in a calorie deficit and for muscle growth we need to be on a calorie surplus, this is why most experts say that it´s impossible but if our nutrition program goes according to our workout program we can do it .

Training

1.- Focus on resistance training and work on both types of hypertrophy,

2. Add HIIT cardio and increase physical activity throughout the day.

Nutrition

1. Make sure that we´re getting enough protein which is the most important macronutrient for muscle growth,

2. Cycle calories by using an strategy called carbohydrate cycling, we keep protein and fats the same every day and we lower carbs some days and other days we increase carbs.

On resistance training days we increase carbohydrates to get a calorie surplus and on cardio days we lower carbohydrates to get a calorie deficit. We can lower carbohydrates just to maintenance but it all depends of our results and how we feel.

Losing body fat and gaining muscle at the same time is more complex but it can be done it requires a really well created program and the results will vary according to our training experience.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam